Beginner Burn Series: Workout 5 with Video

5

Don’t let the description of this workout confuse you or scare you off! See below for exactly how to complete the workout –

Complex 1 Chain:

1 Bent Row
1 Tricep Kickback
1 Bicep Curl
1 Shoulder Press
Then..
2 Bent Row
1 Tricep Kickback
1 Bicep Curl
1 Shoulder Press
Repeat for 3 more rounds until you’ve done…
5 Bent Row
1 Tricep Kickback
1 Bicep Curl
1 Shoulder Press

Start back at 1, this time adding reps to the kickback in each round…
1 Bent Row
1 Tricep Kickback
1 Bicep Curl
1 Shoulder Press
Then..
1 Bent Row
2 Tricep Kickback
1 Bicep Curl
1 Shoulder Press
Repeat for 3 more rounds until you’ve done…
1 Bent Row
5 Tricep Kickback
1 Bicep Curl
1 Shoulder Press

Start back at 1, this time adding reps to the bicep curl in each round…
Once you’ve done all rounds finishing with 5 reps of the bicep curl, finish the set by starting back at 1 rep each and adding reps to the shoulder press.

Each complex will be completed in this manner. Rest as much as needed between the next set before you “chain” together the moves in the next complex. These were designed to be completed using only 1 set of dumbbells – a medium/light pair.

These sets are not easy! Depending on the weight you use, it may be tough to get through each chain of the complex. Take a break if you need to! Use short breaks, reset and go back into the work with good form! 

Make this easier: Use very light weight. This is a high rep workout so you don’t need to go heavy. You can also take more rest. Try chaining the first movement for 1-5 reps, resting, then chaining the second movement, resting, and so on. You can also decrease the number of reps on the chain to 3 or 4 (which is also a great option if you are low on time).

Make this more challenging: Increase the weight, though I don’t recommend anything too heavy. Lots of reps  = lots of work. Don’t suffer on bad form just to use heavier weight. Take shorter/fewer breaks. See if you can get through the chains in each complex without dropping the dumbbells. It’s tough!

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